Warm-Up & Stretching

[TheH0517]

So I’m interested in some good warm-up techniques and post-training stretching and foam rolling routines. Curious if anyone has some good information or experience with these.

I only know the basic shit from P.E. class and some yoga. Aiming more towards quick routines that can be done at the gym.

Thanks guys!

 

[Oldman.]

My family has over flexibility issues. It’s a genetic condition known as ellers. So stretching is not a problem for me. I am fairly flexible and I don’t stretch much.

Warmups for me are, a 10-15 minute bike ride or same time on a matrix climber. Then 10-15 min abb work. Then the workout.

 

[TheH0517]

My family has over flexibility issues. It’s a genetic condition known as ellers. So stretching is not a problem for me. I am fairly flexible and I don’t stretch much.

Warmups for me are, a 10-15 minute bike ride or same time on a matrix climber. Then 10-15 min abb work. Then the workout.

I’ve started just utilizing 2 warm-up sets on the first exercise for each working muscle that day. Then sit in the sauna and drink my protein shake while I get a good stretch in for about 15 minutes.

Couldn’t tell you if it’s helping lol

 

[tenpoundsleft]

Stretching is detrimental. Fact. Proven. Don't do it before workouts.

Warm up work is good though, but not stretching.

Stretching in general is BS, people do it out of routine, guilt, stupidity, whatever, it's useless.

Quite a Stretch: Stretching Hype Debunked

 

[insaiyan93]

These are pretty much what i do, as well as some other stretches i include, and also a good thorough full body foam rolling session, and some lacrosse ball work on my back and glutes.

 

[Evom1]

Stretching is detrimental. Fact. Proven. Don't do it before workouts.

Warm up work is good though, but not stretching.

Stretching in general is BS, people do it out of routine, guilt, stupidity, whatever, it's useless.

I don't think this is entirely true. It depends on the person and what is going on with their body. I've definitely had noticeable improvements in flexibility and mobility for myself and clients with regular stretching.

I agree no stretching before a workout, unless it's a dynamic type of movement but definitely not static.

For stretching honestly, make friends with a girl who's very good at yoga. Most times they're more than willing to take 5 minutes to show you some good stretches and proper form

 

[tenpoundsleft]

I don't think this is entirely true. It depends on the person and what is going on with their body. I've definitely had noticeable improvements in flexibility and mobility for myself and clients with regular stretching.

I agree no stretching before a workout, unless it's a dynamic type of movement but definitely not static.

For stretching honestly, make friends with a girl who's very good at yoga. Most times they're more than willing to take 5 minutes to show you some good stretches and proper form

You replied before I managed to get a link in there - read that.

Stretching is nonsense. Unless you have to train yourself to push past normal limits for some Jackie Chan stuff.

 

[Evom1]

You replied before I managed to get a link in there - read that.

Stretching is nonsense. Unless you have to train yourself to push past normal limits for some Jackie Chan stuff.

I'm not necessarily trying to argue with you. Just putting up my personal experience.

For years I trained and didn't stretch, put on alot of size and my mobility suffered alot. It got to the point where even warm ups would hurt. Stretching, over time, made everything hurt much less and allowed me to perform lifts with better form and better contraction.

I may be different than most tho. I originally started stretching when I gave DC training a try. A big part of DC training is the extreme stretching and I noticed a big difference just from that.

 

[insaiyan93]

I dont know about you guys, but if i go in and try to squat ATG without a good stretch first things tend to start hurting.

I will also say that instead of being detrimental to my lifting, stretching/mobility work has actually made me a better lifter. I have considerably less little aches and pains, and i am able to get into better position on all my main lifts.

 

[TheH0517]

Stretching is detrimental. Fact. Proven. Don't do it before workouts.

Warm up work is good though, but not stretching.

Stretching in general is BS, people do it out of routine, guilt, stupidity, whatever, it's useless.

Quite a Stretch: Stretching Hype Debunked

I don't think this is entirely true. It depends on the person and what is going on with their body. I've definitely had noticeable improvements in flexibility and mobility for myself and clients with regular stretching.

I agree no stretching before a workout, unless it's a dynamic type of movement but definitely not static.

For stretching honestly, make friends with a girl who's very good at yoga. Most times they're more than willing to take 5 minutes to show you some good stretches and proper form

Ya I agree, only stretch after.

A couple warm-up sets before obviously gets the blood flowing. But I think even more important, it helps get my form and cues in line.

 

[Evom1]

Ya I agree, only stretch after.

A couple warm-up sets before obviously gets the blood flowing. But I think even more important, it helps get my form and cues in line.

I like to do alot of warming up with bands whenever I do shoulders or chest, and a hip circle on leg day

 

[TheH0517]

I like to do alot of warming up with bands whenever I do shoulders or chest, and a hip circle on leg day

Slow, steady movements with the bands? Or faster movements?

 

[Spooby]

Stretch inbetween your working sets, not before hand. Use proper form and if you're too stiff to use proper form from the get go, do light work and little bits of stretching but not much. Static stretching seems bad for strength, particularly squats. I do a couple light sets then a working set, then stretch my back a bit and quads, then do a couple more and stretch again leading into my final sets. You don't have to do stretches like common people would assume.

 

[Kgkle]

Best thing is start with the bar and warm up to the work up set appropriately ei for my deadlifts I do

0 1 plate 2 plats 3 plats 4 plats work set

 

[Kgkle]

Stretch inbetween your working sets, not before hand. Use proper form and if you're too stiff to use proper form from the get go, do light work and little bits of stretching but not much. Static stretching seems bad for strength, particularly squats. I do a couple light sets then a working set, then stretch my back a bit and quads, then do a couple more and stretch again leading into my final sets. You don't have to do stretches like common people would assume.

Stretching in between work outs has been shown to lower strength output. Idk personally but everything I have learned about stretching in my personal training courses and reading online add up to this conclusion.

Personally tho I don’t stretch till I start getting stiff in a muscle

 

[tenpoundsleft]

Clearly most/all here haven't read the link about stretching that I have in my first post in the thread - read it, it's an eye opener for those of you who have been indoctrinated in the stretching school.

 

[Evom1]

Slow, steady movements with the bands? Or faster movements?

I mostly do slow, although if I'm mimicking something like a bench press I kind of match that tempo

 

[Spooby]

Yes I understand what you're saying, I mainly stretch my back and neck for pain reduction and to aid in using proper form during things like squats and deads unless I'm pushing my max, which I don't do often. Also helps me a fucking ton with on cycle pumps in quads and lower back

 

[insaiyan93]

Clearly most/all here haven't read the link about stretching that I have in my first post in the thread - read it, it's an eye opener for those of you who have been indoctrinated in the stretching school.

Admittedly i only skimmed it, but still... i believe in it, i have personally seen incresed mobility since i started doing the couple mobility routines i posted above, i know that for a fact because it was the only variable added. Went from not hitting parallel to just about being able to drag my ass on the floor when i squat.

I also know that when i wake up in the morning and have a stiff/achy back and i stretch out a little and soend a few minutes on the foam roller that i feel better and go through my day pain/discomfort free... thats the kind of evidence that can't really be argued.

 

[Spooby]

It's also a must for me to use a foam roller on my back prior to squats and deadlifts, really assuring at all a run a foam roller up and down my neck, and then I curl up as I roll down it from beck to waist to pop all those gas pockets out of my joints and up and down my spine. That helps so damn much... I can't emphasize enough how important a foam roller is